2017 Log


July 16 2017

           4 km run


July 15 2017

           Pull Ups :      8 sets
            BB Rows :      5 sets
       Lat Pulldown :      5 sets
         Cable Rows :      5 sets
DB Rear Delt Raises :      3 sets


July 13 2017

            Bench Press :      6 sets
                   Dips :      4 sets
     Hanging Leg Raises :      3 sets
      BB Overhead Press :      3 sets
   BB Behind Neck Press :      3 sets
        BB Front Raises :      3 sets
        BB Upright Rows :      3 sets


July 12 2017

           Pull Ups :      4 sets
           Chin Ups :      4 sets
        German Hang :      4 sets
       Lat Pulldown :      5 sets
         Cable Rows :      5 sets


July 10 2017

           Pull Ups :      4 sets
           Chin Ups :      4 sets
        German Hang :      4 sets
       Lat Pulldown :      5 sets
         Cable Rows :      5 sets


July 9 2017

               Dips :      4 sets
             L Sits :      4 sets
  DB Overhead Press :   30 5 sets
          Handstand
           Push Ups :      4 sets


July 8 2017

          Box Jumps :      4 sets
           Pull Ups :      5 sets
 Hanging Leg Raises :      5 sets
            BB Rows :      5 sets
           Chin Ups :      2 sets


July 7 2017

            Bench Press :   95 1 x 5
                           115 1 x 5
                           125 1 x 5
                           130 1 x 4
                           125 1 x 4
                           115 1 x 6
                   Dips :      4 sets
                 L Sits :      3 sets
     Hanging Leg Raises :      3 sets
       DB Incline Press :   35 5 sets
 DB Side Lateral Raises :   10 4 sets


July 6 2017

           6 km run


July 5 2017

               Pull Ups :      2 sets
               Chin Ups :      2 sets
      DB Shoulder Press :      5 sets
             Cable Rows :      4 sets
     Hanging Leg Raises :      3 sets
    Machine Chest Press :      3 sets
 DB Side Lateral Raises :      4 sets


July 4 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 1 x 3
                       140 1 x 2
                       145 1 x 1
                       115 1 x 7
   DB Incline Press :   35 5 sets
               Dips :      4 sets
    Tricep Pushdown :      4 sets
           5 km run
           Pull Ups :      3 sets
           Chin Ups :      3 sets
        German Hang :      4 sets
             L Sits :      4 sets


June 28 2017

           Pull Ups :      4 sets
           Chin Ups :      2 sets
         Cable Rows :      5 sets
  Assisted Pull Ups :      4 sets
            BB Rows :   65 5 sets
           BB Curls :      3 sets
           DB Curls :      2 sets
         Face Pulls :      3 sets
             L Sits :      3 sets


June 27 2017

           DB Press :      5 sets
  DB Overhead Press :      5 sets
               Dips :      4 sets
           Push Ups :      3 sets
    Tricep Pushdown :      4 sets
       French Press :      4 sets


June 27 2017

           Pull Ups :      4 sets
       Lat Pulldown :      5 sets
         Cable Rows :      5 sets
           BB Curls :      4 sets


June 25 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       125 5 x 5
   DB Incline Press :   35 1 x 6
                        45 4 x 6
          Cable Fly : 12.5 6 x 8
    Tricep Pushdown :   25 4 x 10


June 23 2017

           Pull Ups :      3 sets
           Deadlift :  135 1 x 5
                       185 1 x 5
                       225 5 x 5
       Lat Pulldown :   35 1 x 8
                        45 4 x 8
         Cable Rows :   35 1 x 12
                        45 4 x 8
           BB Curls :   25 3 x 8
DB Rear Delt Raises :   10 3 x 8


June 18 2017

        Bench Press :   95 1 x 5
                       115 5 x 8
   DB Incline Press :      6 sets
               Dips :      4 sets
    Tricep Pushdown :      4 sets


June 17 2017

             Squats :   95 1 x 8
                       115 1 x 5
                       135 1 x 5
                       155 4 x 5
          DB Lunges :   30 5 sets
          Leg Curls :      5 sets
          Leg Press :  135 1 x 8
                       225 5 x 8


June 15 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       125 1 x 5
                       130 1 x 5
                       115 3 x 5
   DB Incline Press :      6 sets
       French Press :      4 sets
   BB Skull Crusher :      4 sets


June 14 2017

           Pull Ups :      5 sets
            DB Rows :      5 sets
       Lat Pulldown :      5 sets
            BB Rows :      5 sets


June 13 2017

          Box Jumps :      5 sets
  Single Leg Squats :      4 sets
          DB Lunges :      4 sets
Single Leg Deadlift :      4 sets
        Calf Raises :      3 sets


June 12 2017

           Pull Ups :      4 sets
           Chin Ups :      2 sets
         Cable Rows :      5 sets
       Lat Pulldown :      5 sets


June 11 2017

           DB Press :      6 sets
          Cable Fly :      5 sets
    Tricep Pushdown :      4 sets
 Front Plate Raises :      4 sets


June 9 2017

           Deadlift :      5 sets
       Lat Pulldown :      5 sets
            DB Rows :      5 sets
           BB Curls :      4 sets


June 8 2017

        Bench Press :      5 sets
   DB Incline Press :      4 sets
           DB Press :      4 sets
          Cable Fly :      4 sets
       French Press :      3 sets


June 7 2017

             Squats :      5 sets
  Single Leg Squats :      4 sets
          DB Lunges :      4 sets
          Leg Press :      4 sets


June 6 2017

      BB Overhead Press :      4 sets
      DB Overhead Press :      4 sets
Landmine Shoulder Press :      4 sets
 DB Side Lateral Raises :      4 sets
    DB Rear Delt Raises :      4 sets


June 5 2017

           Pull Ups :      3 sets
           Chin Ups :      3 sets
       Lat Pulldown :      5 sets
      Landmine Rows :      5 sets
           BB Curls :      4 sets


June 4 2017

        Bench Press :      5 sets
               Dips :      4 sets
          Cable Fly :      4 sets
 Hanging Leg Raises :      4 sets
           Push Ups :      4 sets


June 3 2017

             Squats :      6 sets
          Leg Press :      4 sets
          DB Lunges :      4 sets


June 2 2017

      BB Overhead Press :      4 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets
           Arnold Press :      5 sets
 DB Side Lateral Raises :      5 sets


June 1 2017

           Pull Ups :      5 sets
           Chin Ups :      3 sets
       Lat Pulldown :      5 sets
         Cable Rows :      5 sets
           BB Curls :      4 sets


May 31 2017

               Dips :      4 sets
           DB Press :      5 sets
   DB Incline Press :      5 sets
    Tricep Pushdown :      4 sets
       French Press :      4 sets


May 30 2017

             Squats :      5 sets
          DB Lunges :      4 sets
          Leg Press :      4 sets
          Leg Curls :      4 sets


May 29 2017

           Pull Ups :      4 sets
         Cable Rows :      5 sets
       Lat Pulldown :      5 sets
 Hanging Leg Raises :      4 sets
           BB Curls :      4 sets
           DB Curls :      3 sets


May 27 2017

   DB Incline Press :      5 sets
        Bench Press :      5 sets
       French Press :      4 sets
           Push Ups :      3 sets


May 24 2017

           Pull Ups :      3 sets
           Chin Ups :      3 sets
       Lat Pulldown :      5 sets
      Landmine Rows :      4 sets
            DB Rows :      5 sets
           BB Curls :      4 sets
           DB Curls :      3 sets


May 19 2017

      BB Overhead Press :      4 sets
   BB Behind Neck Press :      4 sets
        BB Front Raises :      4 sets
        BB Upright Rows :      4 sets
      DB Overhead Press :      5 sets
 DB Side Lateral Raises :      5 sets
DB Front Lateral Raises :      3 sets


May 16 2017

             Squats :   85 1 x 10
                       105 1 x 5
                       155 1 x 5
                       175 4 x 5
          Leg Press :      5 sets
          DB Lunges :      4 sets
  Romanian Deadlift :      4 sets


May 15 2017

   DB Incline Press :      5 sets
           DB Press :      5 sets
               Dips :      4 sets
       French Press :      4 sets
Machine Chest Press :      5 sets
 Front Plate Raises :      3 sets


May 14 2017

           Deadlift :  135 1 x 5
                       185 1 x 5
                       225 5 x 5
           Pull Ups :      4 sets
           Chin Ups :      2 sets
       Lat Pulldown :      8 sets
         Cable Rows :      5 sets
            DB Rows :      5 sets
           DB Curls :      4 sets
           BB Curls :      4 sets


May 13 2017

            Bench Press :   95 1 x 6
                           115 1 x 6
                           135 3 x 4
                           115 2 x 6
               DB Press :      5 sets
                   Dips :      4 sets
      DB Overhead Press :      5 sets
 DB Side Lateral Raises :      5 sets


May 12 2017

           Pull Ups :      4 sets
         Leg Raises :      4 sets
         Cable Rows :      5 sets
       Lat Pulldown :      5 sets
           BB Curls :      4 sets


May 9 2017

             Squats :   95 1 x 5
                       115 1 x 5
                       135 1 x 5
                       185 4 x 5
          DB Lunges :      4 sets
          Leg Press :      4 sets


May 8 2017

            BB Rows :      5 sets
           Pull Ups :      4 sets
         Cable Rows :      5 sets
       Lat Pulldown :      5 sets
           BB Curls :      4 sets


May 7 2017

             Squats :   95 1 x 5
                       115 1 x 5
                       135 1 x 5
                       185 4 x 5
          DB Lunges :      4 sets
          Leg Press :      5 sets


May 6 2017

        Bench Press :   95 1 x 6
                       115 1 x 6
                       135 2 x 4
                       135 2 x 3
                       115 1 x 2
  DB Overhead Press :      5 sets
          Cable Fly :      4 sets
    Tricep Pushdown :      4 sets
           Push Ups
               Dips


May 4 2017

           Deadlift :  135 1 x 5
                       185 1 x 5
                       235 5 x 5
           Pull Ups :      4 sets
            DB Rows :      5 sets
       Lat Pulldown :      5 sets
         Cable Rows :      5 sets
           BB Curls :      4 sets


May 3 2017

               DB Press :      5 sets
       DB Incline Press :      4 sets
              Cable Fly :      4 sets
Landmine Oblique Twists :      3 sets
Landmine Shoulder Press :      4 sets
 DB Side Lateral Raises :      4 sets


May 2 2017

           Deadlift :  135 1 x 5
                       185 1 x 5
                       235 3 x 5
                       185 2 x 8
         Cable Rows :      5 sets
       Lat Pulldown :      8 sets
           DB Curls :      5 sets


May 1 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 2 x 4
                       135 3 x 3
                        95 1 x f
          Cable Fly :      5 sets
    Tricep Pushdown :      4 sets
               Dips :      4 sets


April 28 2017

               Back


April 27 2017

              Chest


April 26 2017

           Shoulder


April 25 2017

          Back & Bi


April 24 2017

        Chest & Tri


April 20 2017

           DB Press :      6 sets
       Lat Pulldown :      6 sets
  DB Overhead Press :      4 sets
            DB Rows :      4 sets
          Cable Fly :      4 sets
            BB Rows :      4 sets
  BB Skull Crushers :      3 sets


April 19 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 2 x 4
                       135 1 x 3
                       115 2 x 6
             Squats :   95 1 x 5
                       135 1 x 5
                       185 5 x 5
       Lat Pulldown :      5 sets
  DB Overhead Press :      5 sets


April 17 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 5 x 5
   DB Incline Press :      5 sets
       Lat Pulldown :      5 sets
            DB Rows :      5 sets


April 15 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 3 x 3
   DB Incline Press :      5 sets
          Cable Fly :      4 sets
    Tricep Pushdown :      4 sets
       French Press :      4 sets


April 13 2017

           Deadlift :  135 1 x 5
                       185 1 x 5
                       225 1 x 5
                       245 2 x 5
                       225 2 x 5
       Lat Pulldown :      5 sets
           DB Curls :      5 sets


April 11 2017

             Squats :   95 1 x 8
                       135 1 x 5
                       185 5 x 5
          Leg Curls :      5 sets
          Leg Press :      5 sets
          DB Lunges :      4 sets


April 7 2017

  BB Overhead Press :      5 sets
  DB Overhead Press :      5 sets
     Lateral Raises :      5 sets
   Rear Delt Raises :      5 sets


April 6 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 4 x 3
                       115 1 x f
   DB Incline Press :      5 sets
               Dips :      4 sets
       French Press :      4 sets


April 5 2017

             Squats :   95 1 x 8
                       135 1 x 5
                       185 5 x 5
          Leg Curls :      5 sets
          Leg Press :      5 sets
          DB Lunges :      4 sets


April 2 2017

    BB Overhead Press :      6 sets
 BB Behind Neck Press :      6 sets
      BB Front Raises :      6 sets
      BB Upright Rows :      6 sets
          Bench Press :   95 1 x 5
                         115 1 x 5
                         135 2 x 4
                         135 3 x 3
                         115 2 x f
             DB Press :      5 sets
                  Fly :      4 sets
      Tricep Pushdown :      4 sets
         French Press :      3 sets


April 1 2017

           Pull Ups :      2 sets
      Sumo Deadlift :  135 1 x 5
                       185 1 x 5
                       225 1 x 5
                       245 1 x 5
                       265 1 x 5
           Deadlift :  225 3 x 5
       Lat Pulldown :      8 sets


March 30 2017

      BB Overhead Press :      6 sets
   BB Behind Neck Press :      6 sets
        BB Front Raises :      6 sets
        BB Upright Rows :      6 sets
      DB Overhead Press :      5 sets
 DB Side Lateral Raises :      4 sets


March 29 2017

        Bench Press :   95 1 x 5
             Squats :   95 1 x 6
                       135 1 x 5
                       185 1 x 5
                       205 4 x 5
                       135 1 x f
          Leg Curls :      5 sets
          Leg Press :      5 sets
          DB Lunges :      4 sets


March 28 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 5 x 4
   DB Incline Press :      5 sets
      Weighted Dips :      3 sets
          Cable Fly :      5 sets
       French Press :      4 sets


March 27 2017

           Pull Ups :      5 sets
       Lat Pulldown :      6 sets


March 26 2017

            Bench Press :      3 sets
      BB Overhead Press :      5 sets
       DB Incline Press :      5 sets
           Arnold Press :      4 sets
 DB Side Lateral Raises :      4 sets


March 24 2017

             Squats :   95 1 x 5
                       135 1 x 5
                       185 5 x 5
          Leg Curls :      5 sets


March 23 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 3 x 4
                       135 2 x 3
                       115 1 x f
   DB Incline Press :      5 sets
          Cable Fly :      4 sets
    Tricep Pushdown :      4 sets


March 22 2017

           Deadlift :  135 1 x 5
                       185 1 x 5
                       225 1 x 5
                       245 1 x 5
                       225 3 x 5
      Sumo Deadlift :  225 1 x 5
                       275 3 x 1
         Cable Rows :      5 sets
       Lat Pulldown :      5 sets
           DB Curls :      4 sets


March 20 2017

      BB Overhead Press :   45 1 x 8
                            65 1 x 5
                            75 3 x 5
                            65 1 x f
      BB Overhead Press :   25 4 x 10
   BB Behind Neck Press :   25 4 x 10
        BB Front Raises :   25 4 x 10
        BB Upright Rows :   25 4 x 10
      DB Overhead Press :      5 sets
 DB Side Lateral Raises :      4 sets


March 19 2017

             Squats :   95 1 x 8
                       135 1 x 5
                       185 5 x 5
          Leg Curls :      5 sets
          Leg Press :      5 sets
        Calf Raises :      4 sets


March 18 2017

        Bench Press :   95 1 x 6
                       115 1 x 4
                       135 5 x 3
                       115 5 x 5
   DB Incline Press :      5 sets
      Weighted Dips :      4 sets
          Cable Fly :      4 sets
    Tricep Pushdown :      4 sets


March 17 2017

           Pull Ups :      4 sets
           Deadlift :  135 1 x 8
                       185 1 x 5
                       225 5 x 5
      Sumo Deadlift :  135 3 sets
       Lat Pulldown :      5 sets
         Cable Rows :      5 sets


March 16 2017

      BB Overhead Press :      6 sets
      DB Overhead Press :      5 sets
           Arnold Press :      3 sets
 DB Side Lateral Raises :      6 sets


March 15 2017

             Squats :   95 1 x 5
                       115 1 x 5
                       135 1 x 5
                       155 1 x 3
                       175 1 x 3
                       195 1 x 3
                       205 3 x 3
                       135 1 x f
          Leg Curls :      5 sets
          Leg Press :      5 sets
          DB Lunges :      4 sets


March 13 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 3 x 5
   DB Incline Press :      5 sets
      Weighted Dips :      5 sets
       French Press :      5 sets
          Cable Fly :      5 sets
    Tricep Pushdown :      3 sets


March 12 2017

           Pull Ups :      4 sets
           Chin Ups :      3 sets
            BB Rows :      5 sets
       Lat Pulldown :      5 sets
           DB Curls :      4 sets


March 11 2017

  BB Overhead Press :      6 sets
       Arnold Press :      5 sets
 DB Rear Delt Raise :      3 sets


March 10 2017

          Leg Curls :      4 sets
             Squats :   95 1 x 5
                       115 1 x 5
                       135 1 x 5
                       155 1 x 3
                       175 1 x 3
                       195 1 x 3
                       205 3 x 3 (PR)
          Leg Curls :      4 sets
          Leg Press :      4 sets
        Calf Raises :      4 sets


March 9 2017

        Bench Press :   95 1 x 6
                       115 1 x 5
                       135 2 x 3
                       135 2 x 2
                       115 4 x 6
          Cable Fly :      5 sets
Machine Chest Press :      4 sets
   DB Incline Press :      4 sets
    Tricep Pushdown :      4 sets
 Hanging Leg Raises :      3 sets


March 8 2017

           Pull Ups :      4 sets
         Cable Rows :      4 sets
            BB Rows :      4 sets
           BB Curls :      5 sets
      Landmine Rows :      4 sets
           DB Curls :      3 sets


March 6 2017

           DB Press :      5 sets
       Lat Pulldown :      8 sets
          Cable Fly :      4 sets
           DB Curls :      3 sets
             Squats :   95 1 x 5
                       135 1 x 5
                       185 2 x 5
                       155 2 x 6
          Leg Press :      4 sets
   Glute Ham Raises :      3 sets


March 4 2017

        Bench Press :   95 1 x 5
                       135 3 x 3
                       115 2 x f
       Lat Pulldown :      6 sets
           DB Press :      5 sets
            DB Rows :      4 sets
           BB Curls :      3 sets
       French Press :      3 sets


March 3 2017

  DB Overhead Press :      5 sets
       Arnold Press :      3 sets
DB Rear Delt Raises :      4 sets

DB Side Lateral Raises : 4 sets


March 2 2017

             Squats :   95 1 x 8
                       135 1 x 6
                       175 1 x 5
                       185 4 x 5
                       155 1 x 5


March 1 2017

        Bench Press :   95 1 x 6
                       115 1 x 5
                       135 3 x 4
                       135 2 x 3
                        95 1 x f
   DB Incline Press :      5 sets
          Cable Fly :      5 sets
    Tricep Pushdown :      4 sets
       French Press :      4 sets


February 28 2017

      Sumo Deadlift :  135 1 x 8
                       185 1 x 5
                       225 1 x 5
                       245 1 x 3
                       265 1 x 3
           Deadlift :  225 3 x 5
                       205 1 x 5
       Lat Pulldown :      5 sets
         Cable Rows :      5 sets
           DB Curls :      3 sets


February 26 2017

                 Squats :   95 1 x 8
                           135 1 x 5
                           155 1 x 5
                           175 5 x 5
                           135 1 x 5
      BB Overhead Press :   45 1 x 8
                            65 2 x 5
                            70 2 x 5
                            65 2 x 5
      DB Overhead Press :      6 sets
 DB Side Lateral Raises :      3 sets


February 18 2017

             Squats :   95 1 x 5
                       135 1 x 5
                       155 1 x 5
                       175 1 x 5
                       185 3 x 5
  BB Overhead Press :   35 1 x 8
                        55 1 x 8
                        75 4 x 5
       Lat Pulldown :      5 sets
           DB Press :      5 sets


February 17 2017

           Pull Ups :      5 sets
       Pendlay Rows :   65 1 x 8
                        85 4 x 8
       Lat Pulldown :      5 sets
            DB Rows :      5 sets
           DB Curls :      4 sets


February 16 2017

        Bench Press :   95 1 x 5
                       135 2 x 5
                       135 1 x 4
                       135 2 x 3
               Dips :   25 4 sets
    Tricep Pushdown :      4 sets
        Bench Press :   95 4 x f


February 11 2017

           Deadlift :  135 1 x 5
                       185 1 x 5
                       205 1 x 5
                       225 1 x 5
                       245 2 x 3
                       225 2 x 5
                       135 1 x f
       Lat Pulldown :      5 sets
            DB Rows :      5 sets
           DB Curls :      4 sets


February 10 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 2 x 4
                       135 3 x 3
                       115 1 x f
   DB Incline Press :   45 5 sets
  BB Skull Crushers :   40 5 sets
               Dips :    A 5 x f


February 9 2017

            BB Rows :   65 1 x 5
                        95 4 x 4
  BB Overhead Press :      5 sets
        Bench Press :   95 1 x 5
                       115 1 x 10
                       115 2 x 8


February 7 2017

        Bench Press :   95 1 x 5
                       115 1 x 5
                       135 3 x 4
                       135 2 x 3
                       115 1 x f
           Pull Ups :      4 sets
             Squats :   95 1 x 5
                       135 1 x 5
                       165 1 x 5
                       175 3 x 5
                       155 1 x 5
                       135 1 x 5
   DB Incline Press :      4 sets
       Lat Pulldown :      4 sets
          Cable Fly :      4 sets
     Lateral Raises :      4 sets


February 6 2017

          Bench Press :   95 1 x 5
                         115 1 x 5
                         135 2 x 4
                         135 3 x 3
                          95 1 x f
             Pull Ups :      4 sets
                 Dips :   10 5 sets
           Cable Rows :      5 sets
    BB Overhead Press :      2 sets
 BB Behind Neck Press :      2 sets
      BB Front Raises :      2 sets
      BB Upright Rows :      2 sets


February 3 2017

           Deadlift :  135 3 x f
        Bench Press :   95 1 x f
                       105 1 x f
             Squats :   95 1 x f
                       105 3 x f
           Pull Ups :      5 sets
               Dips :   25 3 sets
                           2 sets


February 2 2017

           Deadlift :  135 1 x 5
                       185 1 x 5
                       205 1 x 5
                       225 1 x 5
                       245 1 x 3
                       245 1 x 2
                       225 2 x 5
                       135 2 x f
       Lat Pulldown :      5 sets
            DB Rows :      3 sets
              Clean :   45 5 sets


January 31 2017

        Bench Press :   95 1 x 5
                       115 1 x 3
                       135 5 x 3
                       115 1 x 4
      Incline Press :      5 sets
    Tricep Pushdown :      4 sets
   DB Incline Press :      5 sets


January 27 2017

        Bench Press :  125 5 x 5
      Weighted Dips :      4 sets
           DB Press :      4 sets
       French Press :      4 sets
    Tricep Pushdown :      4 sets


January 26 2017

             Squats :  135 1 x 5
                       155 1 x 5
                       175 1 x 5
                       185 2 x 3
                       155 2 x 8


January 24 2017

        Bench Press :  130 4 x 4
   DB Incline Press :   45 4 sets
               Dips :      4 sets
 Front Plate Raises :   25 4 sets


January 23 2017

           Pull Ups :      4 sets
       Pendlay Rows :   95 4 x 6
            DB Rows :   45 5 x 8
       Lat Pulldown :      5 sets
DB Rear Delt Raises :      5 sets


January 21 2017

        Bench Press :  125 5 x 5
  DB Overhead Press :      4 sets
           DB Press :      4 sets


January 20 2017

           Deadlift :  135 1 x 5
                       185 1 x 5
                       205 1 x 5
                       225 4 x 5
           Pull Ups :      4 sets
       Lat Pulldown :      4 sets


January 18 2017

               DB Press :      5 sets
       DB Incline Press :      5 sets
                   Dips :      3 sets
              Cable Fly :      5 sets
 DB Side Lateral Raises :      5 sets


January 17 2017

           Pull Ups :      5 sets
           Deadlift :      5 sets
DB Rear Delt Raises :      5 sets


January 16 2017

        Bench Press :  125 5 sets
  BB Skull Crushers :      4 sets
          Cable Fly :      4 sets
           DB Press :      5 sets
    Tricep Pushdown :      3 sets
               Dips :      3 sets


January 14 2017

             Squats :  155 5 sets
  BB Overhead Press :   65 5 sets
        Bench Press :  120 5 sets
            DB Rows :   40 5 sets


January 13 2017

       Pendlay Rows :      3 sets
           Deadlift :      3 sets
  BB Overhead Press :      4 sets
           Pull Ups :      5 sets
       Lat Pulldown :      5 sets


January 12 2017

        Bench Press
           DB Press
       Lat Pulldown
           DB Curls


January 10 2017

        Bench Press
      Incline Press
           DB Press
    Tricep Pushdown


January 9 2017

      Weighted Dips
           Pull Ups

Close Grip Lat Pulldown Straight Arm Pulldown


January 6 2017

        Bench Press
             Squats
 Hanging Leg Raises


January 4 2017

   DB Incline Press
  DB Overhead Press
       Lat Pulldown
       Arnold Press


January 3 2017

           DB Press
  DB Overhead Press
            Pullups
         Cable Rows
           DB Curls

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